Oats are also versatile and easy to prepare, making them a great meal option.

Brewer’s yeast

Brewer’s yeast is a fungus that manufacturers use to make beer and bread.

Also, some people consume it because it acts as a probiotic and encourages gut health.

The yeast is also a rich source of:

Many people say that brewer’s yeast is a galactagogue, which is a substance that promotes lactation.

Brewer’s yeast is generally safe to consume while breastfeeding. However, understanding its full effects on lactation will require more research.

Fenugreek seeds

Fenugreek seeds are a staple in many Asian recipes. They are also a popular remedy for boosting the supply of breast milk.

Results of an older study, from 2011, suggest that drinking three cups of fenugreek tea a day leads to a significant increase in breast milk output, compared with a placebo. However, not all research supports this finding.

The NCCIH also advise women to avoid fenugreek while pregnant, as it may affect uterine contractions. They caution that there is a lack of research into the risks of taking fenugreek while breastfeeding.

Garlic

Eating garlic or taking garlic supplements may support lactation in some women. Although no research exists to show its effectiveness, some people in India use garlic as a galactagogue.

However, consuming too much garlic can cause breast milk to take on its odor. Some babies do not like this, and they may feed for shorter periods as a result.

Fennel seeds

Fennel seeds are a common ingredient in teas and supplements marketed to increase breast milk output. Some people also use fennel seeds to relieve gas and bloating.

Some studies report that taking fennel while breastfeeding can increase the volume and fat content of milk and help the baby gain more weight.

Protein-rich foods

Tofu is an excellent source of protein.

Protein is essential for the production of breast milk, and it passes from the woman to the baby to nourish and support growth.

For this reason, breastfeeding women require an additional 25 grams of protein per day.

To ensure a steady supply of milk, it is essential to eat plenty of protein-rich foods every day.

Good sources of protein include:

lean meat

eggs

beans and lentils

tofu

nuts and seeds

Fish represent another strong source of protein. However, the United States Food and Drug Administration (FDA) advise pregnant and breastfeeding women to avoid fish that contain high levels of mercury.

Eating a wide variety of vegetables while lactating has other benefits for the woman and baby. It may encourage breastfed babies to eat more fruits and vegetables when they get older, according to some research.

These vitamin and minerals are present, in varying amounts, in leafy green vegetables.

Alfalfa sprouts

Alfalfa is a type of pea. People consume sprouted alfalfa in salads, other meals, as a tea, and as a dietary supplement. Alfalfa may have modest benefits for lactation.

While no clinical trials support the use of alfalfa as a galactagogue, some women report that it helps boost breast milk production. Alfalfa is often an ingredient in lactation teas and supplements.

Sesame seeds

In Mexico, some breastfeeding women consume sesame seed cakes to increase their milk production. These seeds are rich in calcium, which may explain some of their effects on breast milk.

Calcium intake is especially important during pregnancy and breastfeeding for the bone health of the woman and baby. Consuming too little of the mineral while breastfeeding can result in milk with low calcium content.

receiving prompt help from a lactation consultant if nursing issues arise

discussing medications with a doctor, as some can decrease milk supply

Summary

When breastfeeding stops early, a perception of low milk supply is the most commonly reported reason.

Often, women can boost their breast milk supply through a combination of dietary and lifestyle changes.

For example, eating more leafy green vegetables, protein-rich foods, and certain herbs and seeds may support healthy lactation. Also, consuming a wide variety of nutritious foods will have other benefits for the woman and baby.

Breastfeeding women with concerns about their milk supply or quality should speak to a doctor, midwife, or a lactation consultant.